It's been awhile since I've posted on here, but I plan on posting more frequently once summer XC starts. Please take a look on Sunday nights throughout the summer for updates on all things Vista Nation XC.

BIG congratulations to 5 of our freshman boys for taking 3rd out of 700 teams in the Colfax Marathon Relay last weekend. Mike O'Sullivan, Alex Fu, Addison Hellier, Ryan Currie, and Paxton Smith averaged 6:10 pace per mile over the 26.2 mile relay event. Big things are in store for these guys as we move into the fall!

Summer XC Conditioning Update for 2013There is a lot of info posted on the website tonight. Please take a look so that you are up to speed on the following items:

RegistrationIf you have not already registered for summer XC please do so. Fees are not due until the first day of conditioning on the 10th, but registration needs to happen ASAP. Currently, only about half of our athletes are registered. The entire process takes about 2 minutes at the link below:http://crosscountry.mountainvistaonline.org/reg/info.php?sid=1137

Time off after TrackEvery member of the TEAM should take off 2 weeks after their last track race of the season. Even if you feel like you don't need time off take it anyway! This means no running. Play soccer or basketball, go for an easy bike ride or spend some time at the pool with your friends. Go for a walk or just sit on the couch for a few weeks if you want. Being active is okay, but your body needs a few weeks to recuperate from running after a tough track season. Even the top professional runners across the world take a period of several weeks off at the end of each season. Take the time off to physically and mentally recharge. You will be thankful that you did later on in the XC season.

Returning to Running After Time OffOnce your 2 weeks from running is done your return to running is simple. Run 30 mins 5 to 6 times a week. These runs should be done at an easy pace. NO INTENSITY!!!!!!! Just enjoy the run, we will amp things up a little on the 10th once we regroup.

This year we are starting a week later in June than normal. I felt that everyone needed an extra week off and that this would help us mentally last longer into the season. However, I do want all returning members of the team at a minimum to run 5-6 runs of 30 mins the week of June 3rd to the 9th. This will ensure that you are ready to go on the 10th. Make sure these runs are done at a comfortable pace that is enjoyable.

Workout LogsWorkouts for the summer are now posted. Details will be provided during the first week of practice and at the goal setting meetings. I've taken a little bit of a different approach this year with the summer workouts and added both miles and minutes to the schedules. One isn't any better than the other. The reason I did this was to make things easier on people when they are out of town and can't be at practice. Workouts are posted here:http://www.vistanationxc.com/summer-conditioning-camp.html

Need more mileage? If you look over the workout logs and feel they are not enough for you come talk to me. I am happy to adjust workout schedules for people, but not until we sit down and come up with a well thought out plan together.

Team EventsThis summer we will be trying to have some kind of TEAM get together each week. Typically it will be a TEAM breakfast after a run. We are also going to try and add a few additional get togethers this summer such as pool parties and a TEAM Rockies game that we have not done in the past.CalendarThe calendar for the months of June, July, and August are now posted. When changes are made to the practice schedule I will will post on the blog and/or send out an email/text.http://crosscountry.mountainvistaonline.org/cal/info.php?etp=SE

TEAM Goal Setting BBQ'sThe Team goal setting BBQ's are set for the following dates. The goal setting meeting is for all members of the team, including incoming freshman. I consider this to be one of the most important conversations we have as a TEAM all season so please plan on being in attendance if you are in town. Boys Goal Setting BBQ: Wednesday, June 12th @ Carson Hart's House (6 p.m.)Girls Goals Setting BBQ: Thursday, June 13th @ Kenzie Haberkorn's House (6 p.m.)

Upperclassmen BreakfastI would like for all of the returning upperclassmen (Jrs and Srs) to talk with the coaches over breakfast after the first run of summer conditioning. This is something new we are going to do this year. After our first TEAM run on Monday, June 10th I would like all of the upperclassmen, both boys and girls, to come up to my classroom for breakfast. We are going to talk about the season ahead, and the goal setting meeting, after practice that day. I will provide food, all you need to do is show up.